Keep in mind every day that "three less than one more" focus on food chewing slowly

Original title: Every day remember "three less than one more" focus on food chewing slowly
to guide the public how to eat healthy is my usual job. Since work, the vast majority of people who come to consult me are patients, and very few people come to consult for disease prevention. However, nutrition only played an auxiliary role in the treatment of diseases, played a leading role in disease prevention, and did not talk about diet until the time of illness.
Many people can not even reach the balanced nutrition of three meals, only know that "to eat well in the morning, noon to eat enough, eat less at night" such as the saying, talking about how to eat, or a fog. Tell us today about the things you need to be aware of in your daily diet.
breakfast can't be simple. When time is sufficient, will be millet, brown rice, melons, yams and other grains, potatoes to make porridge; It is recommended to eat 1 egg, 1 bag of milk for protein for breakfast, or drink some soy milk. There can be no less fruits and vegetables. Leaf vegetables can be quickly fried, or after the water cold mix, you can also eat 200 to 350 grams of fruit.
lunch and dinner staples are indispensable. Lunch, dinner staple food to be mixed, cooking at home also do not always white rice, bread or noodles, do more grain rice. Eat more grain bread, grain rice or steamed sweet potatoes, pumpkins, corn and so on. If you don't like the rough taste of the grains, add a little melon, pumpkin or a little dried fruit. It should be reminded that weight control people can not but eat staple food, it is recommended to eat a meal at least 1 steamed or 1 bowl of rice.
eat eggs and milk for breakfast and livestock meat or aquatic products at noon and evening, and the Dietary Guidelines for Chinese Residents recommend that the daily intake of livestock and poultry meat and fish and shrimp meat be 40 to 75 grams. You need to adjust to your eating habits.
recommends eating 300 to 500 grams of vegetables a day, half of which are dark vegetables. Breakfast is not eaten, noon and evening can eat 150 to 250 grams each.
yogurt with nuts. Some people consume more physical and mental energy and are used to eating between meals. How to supplement energy without affecting meals requires planning a day's diet. It is recommended to consume 300 grams of dairy products per person per day, 1 bag of milk for breakfast and 1 box of sugar-free yogurt plus 10 grams of nuts (about 1 with shell) in the afternoon.
keep in mind every day that "three less than one more". Keep in mind the principle of "less oil, less salt, less sugar, more water" in your daily diet. How can I tell if my diet is too greasy? If after eating the dish, the oil at the bottom of the plate can be connected into a piece, it represents more oil, need to gradually adjust to 25 to 30 grams / day. Also, eat less fried food.
sugar intake should be below 25 grams per day. Salt to 6 grams / day direction adjustment, after the pot put salt, eat more steamed vegetables have help to reduce salt. If the dish is accidentally oily and salty, it can be remedied with clean water.
focus on "enjoying" food. Playing with mobile phones and watching TV causes people to eat without focusing and unknowingly eating a lot. Be focused when eating and chew slowly. Fullness signals from the stomach to the brain take a while, wolfing down will be because eating too fast, feel full when in fact have eaten too much. Eating vegetables and eating foods and staple foods rich in high-quality protein can also help you control your weight. (Chinese registered dietitian Gu Chuanling)